How do I fix my upside down video, and make it so it is not compressed and choppy
It’s not “compressed,” that is a storage term. The video is “playing at the wrong speed.” This may have to do with frame rates. The video being upside down has more than one explanation since it was from a phone, but you can thankfully fix that quite easily. Check out the clip settings on the right to transform it and flip it over, or use a transform strip to do it. Note that you may have to flip it sideways as well to avoid mirror image effect. Look at those same settings for adjusting the video frame rate, or if all else fails use a speed adjuster strip.